barbell prone incline curl

Instructions

1. 1

   Step 1: Set up an incline bench at a 45-degree angle.

2. 2

   Step 2: Lie face down on the bench with your chest and stomach resting against it.

3. 3

   Step 3: Hold a barbell with an underhand grip, shoulder-width apart.

4. 4

   Step 4: Extend your arms fully, allowing the barbell to hang down towards the floor.

5. 5

   Step 5: Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.

6. 6

   Step 6: Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.

7. 7

   Step 7: Hold the contracted position for a brief pause as you squeeze your biceps.

8. 8

   Step 8: Inhale and slowly begin to lower the barbell back to the starting position.

9. 9

   Step 9: Repeat for the desired number of repetitions.